06/17/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Easy Row

0:30 Push-Up to Down Dog

0:30 Squat to Stand

1:00 Row

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

5 Back Squats, Pausing Coach Led

[Coach: Hold athletes below parallel, evaluate and repeat]

Build to starting weight

Strength

Back Squat (5×4)

Metcon

Warm-up (No Measure)

ROW

0:30 Easy Row

0:30 Fast Row

0:30 Easy Row

THRUSTER

[Empty Barbell]

5 Thrusters, Pausing overhead

[Coach: Finish position, full elbow extension]

DOUBLE UNDERS

0:20 Single Unders

20 Penguin Hops

20 Double Unders

JUMPIN JACKIE (Time)

1,000/800 Meter Row

50 Thrusters (45/35)

150 Double Unders

50 Thrusters (45/35)

1,000/800 Meter Row